Show notes
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. 👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3& Kim Vopni, "The Vagina Coach" and creator of the Buff Muff Method, breaks down why the pelvic floor isn't just a Kegel muscle, it's a full system of skeletal muscle, connective tissue, and nerve supply that needs training, not just squeezing. What we explore: - Pelvic floor anatomy: layered skeletal muscle and load-bearing function - Core breath technique: syncing breath with squats and resistance training - Tight vs. weak pelvic floor: why tension isn't strength - Bladder irritants and hydration: caffeine, alcohol, and urgency triggers - Pelvic floor physical therapy: why annual checkups matter, symptoms or not - Incontinence, prolapse, and pelvic pain: the three symptom buckets - Vaginal estrogen and pelvic floor training: combined menopause protocol About Kim Vopni: Kim Vopni is known as The Vagina Coach. She is a certified personal trainer, a menopause support practitioner, a published author, and CEO of a global pelvic health company that is helping women ditch the incontinence pads, lift without fear and stop planning their life around the bathroom. She shares information and education through her various social media platforms and her podcast Between Two Lips. Kim also trains other fitness and movement professionals in her Pelvic Floor Fitness Pro course. Connect with Kim Vopni: Website: https://www.vaginacoach.com/ YouTube: https://www.youtube.com/c/KimVopniTheVaginaCoach/videos Instagram: https://www.instagram.com/vaginacoach/ LinkedIn: https://www.linkedin.com/in/kim-vopni/ Facebook: https://www.facebook.com/VagCoach/ Tiktok: https://www.tiktok.com/@vaginacoach Get a copy of Kim Vopni's book, read it and then pay it forward to another woman in her life 👉https://www.vaginacoach.com/books Join Kim Vopni's Program, The Buff Muff Method 👉https://www.buffmuff.com Timestamps 00:00 Intro 05:05 What Your Pelvic Floor Actually Is 07:36 The Real Cost of Staying Silent and Bearing the Load 13:06 What to Do If You're Leaking Now 18:15 How to Use Core Breath When Lifting 25:03 How to Actually Build the Habit 28:12 Bladder Irritants and the Hydration Myth 32:41 Why Constipation Wrecks Your Pelvic Floor 35:01 Why You Shouldn't Wait for Symptoms 39:08 Why Tight Doesn't Mean Strong 43:02 Trigger Points and How to Release Them 48:55 3 Symptom Types: Leaking, Prolapse, Pain 56:30 Why Lifters Need Pelvic Floor Care 🧴 OneSkin Target visible aging at the source with OneSkin's clinically proven OS-01 Peptide. 👉 Get 15% off with code DRVONDA at https://oneskin.co/DRVONDA 🎤 Women's Health Conversations 2026 Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November. 👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026 🧠 Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life. Inside: Unbreakable Assessment — know exactly where you stand Training plans — build muscle, protect bone, improve performance AI Dr. Vonda — get answers and guidance anytime Community — women committed to staying strong and engaged Exclusive education — what actually works, all in one place This is not another program. This is how you build strength — with direction. 👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/ 🦴 Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. 👉 Shop now: https://shop.drvondawright.com/ Read the book Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book 🧬 About Dr. Vonda Wright Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity. For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork. Her mission is simple: help women age with power. 🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/